WOD – Wednesday 8 February 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    2-2-2-2-2
    1 = 2 Full CleanS + 2 Split Jerks @ 85%
  • METCON:
    CrossFit Open 16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans 60/40kg

    If completed before 4 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans 85/50kg

    If completed before 8 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans 102/65kg

    If completed before 12 minutes,
    add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans 125/80kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans 143/102kg

    Stop at 20 minutes.

  • CFP LITE:
    12min AMRAP:
    25 Hanging knee raises
    30 single skips
    15 goblet squats
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP+:
    30 Bar facing burpees for time.
    This is way more deceiving than it looks.
    Go HARD!!!

WOD – Tuesday 7 February 2017

  • METCON:
    For time:
    50-40-30-20-10
    Wall Balls
    Hollow rocks
  • PLYOMETRICS:
    5 rounds
    2 Box jumps + 2 Broad jumps
    Rest 1 minute between sets
    (2 feet land straight into ME broad jump)
  • CFP LITE:
    For time:
    50-40-30-20-10
    Air squats
    Sit-ups
  • CFP PERFORMANCE:
    3 Rounds
    5 Snatches @ 65%-70% – Should be unbroken full snatches
    10 Chest to bar pull-ups
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds 7 Deadlifts @ 65%-70% – Should be unbroken
    14 Handstand pushups
    400m Run REST
    3min (REST an extra 2min after last round – 5min total)
    30 Burpee box jump for time
  • CFP+:
    50 Turkish Get-Ups

WOD – Monday 6 February 2017

  • STRENGTH:
    Weighted Push Up
    3 – 3 – 3 – 3 – 3 – 3
    Increasing Weight every set.
  • METCON:
    4 Rounds for time:
    15 Push presses 40/30kg
    15 Front Squats 40/30kg
    15 Pull-ups
  • CFP LITE:
    4 Rounds for time:
    20 push ups
    20 squats
    20 ring rows
  • CFP PERFORMANCE:
    Every 2 minutes: 6 Back Squats
    Start at 50% and increase in 5kg or 10kg until you find a max 6 rep for the day.
  • CFP +:
    Handstand walk practice.

WOD – Friday 3 February 2017

  • STRENGTH:
    Overhead squats
    12-12-12-12 @ 55% of 1RM
  • METCON:
    15min AMRAP:
    20 T2B
    20 Box Jumps
    21 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    18 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    15 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    12 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    9 Deadlifts 100/60kg
  • CFP LITE:
    15min AMRAP:
    15 KB swings
    15 sit-ups
    15 box jumps
  • CFP PERFORMANCE:
    Strength circuit:
    4 Rounds not for time
    10 Bent over rows @ 40% of 1RM front squat
    10 single leg Romanian deadlift each side @ 30% of deadlift
    Max effort Strict Ring rows

WOD – Thursday 2 February 2017

  • METCON:
    3 Rounds for time:
    1K run
    50 HR Burpees

    *Scale to 5rft 400m run / 20 HR Burpee

  • MIDLINE:
    Accumulate 3 Min Hanging L-sit
    Every Drop: 10 Med ball Russian Twists
  • CFP LITE:
    3 Rounds for time:
    500m row
    50 sit-ups
    25 push-ups
  • CFP PERFORMANCE:
    For Time:
    21-15-9
    Front Squats 90/60kg
    Chest to bar pull-ups
    Deficit Handstand pushups
  • CFP+:
    GHD Technique:
    GHD Hip extensions
    GHD Back extensions

WOD – Tuesday 31 January 2017

  • OLYMPIC LIFTING:
    10min EMOM
    3 Full Snatch @75-80% of 1RM
    *Can re-set between lifts
  • METCON:
    “Grace”
    For Time:
    30 Clean and Jerks 60/40kg

  • CFP LITE:
    For time:
    30 wallballs
    30 kb swings
    30 push-ups
  • CFP PERFORMANCE:
    Running Intervals
    3 x 800m
    Rest 2min
  • CFP+:
    Rope climb technique

WOD – Friday 27 January 2017

  • STRENGTH:
    4 Sets Set
    3 Weigted Pull ups into Max strict Pull ups
    *Sets every 3 mins
  • METCON:
    10min AMRAP
    10 SDHP 35/25kg
    10 Push Press 35/25kg
    30 Double Unders
  • CFP PERFORMANCE:
    Back Squat
    10-10-10-10 @ 70% of 1RM Back Squat

WOD – Tuesday 24 January 2017

  • GYMNASTICS:
    Rings
    10min EMOM
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip PU
    Opt 4: 5-10 False Grip Ring Row
  • METCON:
    42-30-19 (CAP 15min)
    Jumping C2B Pull Ups
    Thrusters 40/30kg
    Push Up
  • CFP PERFORMANCE:
    20min EMOM
    1st min: 15 calorie row
    Max shoulder to overhead @ 80/60kg
    2nd min: REST
  • CFP+:
    Split jerk technique

WOD – Monday 23 January 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    12min EMOM
    1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @ 75%
  • METCON:
    2 rounds for time: (CAP 20min)
    5 cycles of
    3 Hang Power Cleans 70/45kg
    5 Back Squats
    7 Deadlifts
    then 800m run
  • CFP PERFORMANCE:
    Back Squat
    3-3-3-3-3-3-3 @ 90%-95% of 1RM back squat
  • CFP+:
    Muscle up technique:
    – False grip
    – Transition
    – Kneeling muscle-up
    – L-sit muscle up
    – Strict muscle up
    – Kipping muscle-up

WOD – Sunday 22 January 2017

  • GET OUTSIDE AND USE YOUR FITNESS:
    Do something different with your fitness today.